- Include an adequate quantity of fruits and vegetables: The key is to aim for at least five portions daily, based on including colourful fruits and vegetables. According to nutritional research and studies, colourful fruits and vegetables contain necessary antioxidants and nutrients, which are crucial for protecting the reproductive cells from damage. Antioxidants, such as vitamin C and E, protect eggs in women and sperm cells in men from ageing and damage. In addition, fibres from coloured vegetables help maintain blood sugar and hormone levels, which are beneficial for women with PCOS.
- Include whole grains: Whole grains, such as brown rice or oats, help in the aspect of reducing inflammation and stabilising blood sugar levels. In addition, whole grains help in maintaining hormonal balance as well. All of these are crucial for fertility in both men and women. According to nutritional studies and research, the fibre content in whole grains helps in avoiding insulin spikes that lead to hormonal disruption. On the other hand, whole grains also contain antioxidants that prevent reproductive cells from radical damage.
- Include lean proteins and healthy fats: Lean proteins, such as chicken, fish, eggs, and beans, maintain hormonal health and repair reproductive cells, which is crucial for fertility in both men and women. Amino acids are crucial for hormonal production, which supports healthy ovulation in women, along with promoting healthy sperm production in men. Lean protein provides amino acids in an adequate quantity. On the other hand, healthy fats, such as nuts, seeds, and avocados, help in reducing inflammation and improving egg or sperm health. Therefore, including lean proteins and healthy fats as a part of a daily diet can tremendously help both men and women to improve fertility.
- Avoid sugar and processed foods: Foods and beverages with high sugar content are known to cause inflammation, along with damaging the DNA of borth sperms and eggs. Processed foods also play a similar role by increasing inflammation, along with affecting sperm motility and morphology. On the other hand, sugar and processed foods cause weight gain as well. All of these factors are major negatives in terms of fertility for both men and women. Therefore, by avoiding sugar and processed foods, one can significantly improve and maintain fertility regardless of gender. However, it is advised to consult with the best infertility treatment provider in Siliguri for gaining details on foods based on individual allergies and body reactions.
- Avoid trans fats and limit caffeine: Trans fats are known to cause hormonal disruption based on insulin resistance and ovulation disruptions. Some of the most common sources of trans fats are pastries, cookies, and fried foods. All of these foods hamper the sperm quality in men and ovulation in women. On the other hand, a higher intake of caffeine daily increases the risk of miscarriages and reduces fertility. Therefore, the diet for both men and women must avoid including trans fats and limit caffeine.
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